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Physical Fitness > Physical Fitness > Flashcards

Physical Fitness Flashcards

1
Q

What is the primary reason a law enforcement officer should be physically fit?

A

to prevent the onset of heart disease or the physical deterioration caused by age

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2
Q

How many officers per year die from heart disease?

A

2035

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3
Q

How many more times likely is an officer to die of heart disease over confrontations with a suspect?

A

21x

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4
Q

Where in the spectrum of causes of death for officers does CHD stand next to firearms assaults and car crashes?

A

It is the third most common cause of death.

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5
Q

What are the three major disablers?

A

Heart disease/disorders, lower back disorders, stomach ulcers

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6
Q

What causes stomach ulcers?

A

emotional and environmental stresses and strains cause an increase in the amounts of adrenaline and adrenaline like products in the blood.

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7
Q

What is caused by sudden movements of unconditioned muscles, heavy weight from duty belts, and poor posture or weak core?

A

lower back disorders

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8
Q

What is the most common heart disease?

A

coronary artherosclerosis

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9
Q

____ rupture followed by blood clot formation is the trigger for ____% of all myocardial infarctions( heart attacks)

A

plaque, 95

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10
Q

1/3 to 50% of all americans have elevated what?

A

blood cholesterol

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11
Q

Carries cholesterol away from the heart and back to the liver.

A

HDL ( high density lipoproteins)

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12
Q

Levels of 60mg/dl or higher protect against heart attack, and levels less than 40mg/dl is a major risk factor

A

HDL

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13
Q

LDL

A

low density lipoproteins, the major cholesterol carrier in the blood. It, with other substances can form plaque and build up in the arteries causing clogs.

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14
Q

VLDL

A

very low density lipoproteins. Carry triglycerides

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15
Q

What are triglycerides?

A

another type of fat that is carried in the blood particularly in VLDL cholesterol

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16
Q

How is total cholesterol levels calculated?

A

HDL+LDL+VLDL

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17
Q

What is a cholesterol level of > or equal to 200 indicative of?

A

major risk factor for coronary disease

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18
Q

how is total cholesterol / HDL ratio calculated?

A

Ex: total cholesterol=240mg/dl; HDL =30 mg/dl
Ratio: 240/30= 8.0 ( a high risk ratio)

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19
Q

What are the ideal cholesterol ratios for women and men?

A

women 4, men 3.5

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20
Q

how are high blood cholesterol levels acquired?

A

genetics/heredity, diets high in saturated fats, sedentary lifestyles

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21
Q

What is the best form of medication for high levels of cholesterol?

A

regular exercise and healthy eating habits

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22
Q

Define: Hypertension

A

high blood pressure

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23
Q

Define: Systolic

A

The pressure associated with the expulsion of blood from the heart. The upper number in a blood pressure

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24
Q

Define: Diastolic

A

The arterial pressure when the heart is in a relaxation phase. The lower number on a blood pressure

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25
Q

What is a normal heart rate?

A

60-100 BPM

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26
Q

120/80 or less is :

A

a normal blood pressure for an adult

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27
Q

120-139/80-89 is:

A

pre-hypertension

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28
Q

What lifestyle behaviors contribute to elevated blood pressure?

A

sodium in excess of 2400 mg/ day, excessive alcohol intake, obesity, genetics, chronic stress, sedentary lifestyle, cigarette smoking

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29
Q

how many deaths related to cardiovascular disease is related to smoking?

A

1 in 5 deaths

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30
Q

What are some benefits to quitting smoking?

A

smokers cough reduces, respiratory function improves, circulation improves, self esteem improves

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31
Q

What are the secondary risk factors ?

A

family history, obesity, diabetes, stress, abnormal EKG, type A personality, age and gender,

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32
Q

Define: obesity

A

roughly 30 lbs or more overweight

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33
Q

What is diabetes?

A

The inability of the pancreas to produce or respond properly to the hormone insulin. A fasting blood glucose of > 125 mg/dl

34
Q

What is the most common form of diabetes?

A

type 2

35
Q

what are the two risk factors for developing diabetes?

A

obesity and physical inactivity

36
Q

What are the 7 things that are a part of a positive/wellness lifestyle?

A

regular activity, no smoking, moderate or no use of alcohol, eating breakfast regularly, no in between meal snacking, maintenance of normal weight, sleeping 7-8 hours daily

37
Q

What are some common injuries associated with police work?

A

back injuries/ pain, heat injury or illness, stress

38
Q

What causes back pain/ injury in officers?

A

transition from sedentary to maximal exertion, extra weight on duty belt, placement of equipment on duty belt, extended periods of sitting, incorrect lifting posture, subduing resistant suspects, maintaining less than optimal physical fitness levels.

39
Q

What can reduce the likelihood of an officer having a back injury?

A

avoid obesity, practice good posture and body mechanics, maintain blood flow to muscles while on duty, place equipment on duty belt thoughtfully,

40
Q

What is proper lifting and lowering posture?

A

always keeping shoulders above hips, lower yourself to the object by bending at the knees not from the waist, keep feet shoulder width apart, share the load with another person, test the load before lifting to see how heavy it is, keep your major joints in the same plane or line, no TWISTING, keep the load as close to your body as possible, and use 1, 2, 3 lift.

41
Q

What hinders cooling mechanisms in the body for police officers that can cause heat related injury?

A

Bullet proof vest

42
Q

What is the green flag level of humidity ?

A

120-129

43
Q

What level of humidity should you use caution in when training?

A

130-139

44
Q

What is black flag level of humidity?

A

150+

45
Q

What are contributing factors to heat injuries?

A

humidity, dehydration

46
Q

How can you better prepare yourself as an officer to avoid heat related injuries?

A

properly acclimatize, keep physically fit, know the signs and symptoms of heat disorders and take action quickly

47
Q

Define: Stress

A

The body’s response to a situation whether positive or negative

48
Q

What hormones does stress release in the body?

A

epinephrine, and norepinephrine

49
Q

What are some sources of stress for law enforcement officers?

A

physical, mental, emotional, social

50
Q

What are the signs of stress that need to be addressed in officers?

A

personality changes, appearance changes, work pattern changes

51
Q

What are the risks associated with exercise related injuries?

A

too much too soon, failure to follow proper workout protocol, improper exercise technique, environmental, equipment

52
Q

300 miles

A

The typical distance you can put on running shoes before they need replaced.

53
Q

What steps and in what order is proper exercise protocol?

A

warm up, workout, cool down, stretch

54
Q

What happens when you stop an aerobic workout without a cool down?

A

blood can pool in the legs and cause dizziness or fainting

55
Q

What is flexibility ?

A

the ability to move a joint through and beyond its normal range of motion

56
Q

Why is joint alignment important in regards to exercise?

A

posture is key to isolating the muscle you are working on. It protects against injury.

57
Q

What type of movements are best when exercising?

A

slow and controlled

58
Q

R.I.C.E

A

rest, ice, compression, elevation

59
Q

Why is cold effective treatment for injuries?

A

it aids in pain relief, is a vasoconstrictor, and reduces the swelling that sets in within 4-6 hours of the injury occurring.

60
Q

What are the three major nurtients?

A

Carbohydrates, Fats, proteins

61
Q

Carbohydrates

A

all sugars and starches. The major source of energy for our bodies

62
Q

The two types of carbs are?

A

complex and simple

63
Q

how many calories of energy per gram weight are carbs?

A

4

64
Q

energy( calories) are commonly measured in what?

A

kilocalories

65
Q

What % of your daily calories should consist of carbs?

A

45-65%

66
Q

What are the functions of fats?

A

regulating body temp, protecting and insulating organs, produce taste in diet, used as reserve energy source, aid in the absorption of vitamins.

67
Q

Animal fats

A

saturated: butter, cream, whole dairy products, pork, shellfish, visible meat fat, bacon

68
Q

Saturated fats

A

solid at room temp

69
Q

plant fat

A

unsaturated: corn oil, tub margarine, mayo, salad dressings etc.

70
Q

unsaturated fats

A

not solid at room temp

71
Q

triglycerides

A

major dietary fats

72
Q

trans fat

A

formed when liquid oils are turned into solid fats

73
Q

what raises LDL?

A

trans fats

74
Q

The American heart association recommends that you limit daily intake of trans fats to ____ % of your daily caloric intake.

A

1%

75
Q

How many calories of energy per gram weight are proteins?

A

9

76
Q

Fat should compromise ____% of total daily calories.

A

20-35%

77
Q

Proteins are:

A

present in all living tissue, essential to life because they are vital part of every cell. Contain amino acids and are the building blocks of the body. Ex: eggs poultry fish milk cheese

78
Q

Two types of protein are:

A

complete( chemically complete and contain all 9 essential amino acids) and incomplete ( food sources deficient in one or more essential amino acids) Ex: grains, legumes, seeds, nuts

79
Q

How many calories of energy per gram is proteins?

A

4

80
Q

Proteins should comprise ____% of the daily calories.

A

10-35%

81
Q

H2O

A

the body is comprised of 60-65% of body weight being water

Physical Fitness (1 decks)

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